How To Build A Protein Rich Plant-Based Salad

How To Build A Protein Rich Plant-Based Salad

As a vegetarian I like to focus on creating protein rich plant-based salads that are delicious and filling. I love making a variety of salads using different combinations of greens, beans, vegetables, fruits, seeds and grains. When switching to a plant based diet I read a lot of concerning articles on how vegetables can not provide enough protein. It was their belief that you had to have a special blend of different foods to create the type of protein our body needs.

Now that Im a bit more seasoned at being a vegetarian, its been a year, I know thats not true. Honestly, you can get a ton of protein from plant-based sources. As you eat these different foods, your body holds on to the exact nutrients it needs to function. A plant-based diet can and will provide enough calories and protein when you include a variety of foods like: beans, whole grains, nuts, seeds and tofu. Below I explain how you can build a protein rich plant-based salad. These salads are perfect for lunch or dinner and will provide a huge variety of vitamins and minerals.

You can calculate your specific protein needs by using this calculation: Your weight (kg) x 0.8 = the amount of grams of protein to maintain muscle mass. The average adult needs 46 grams or more of protein daily.
How To Build A Protein Rich Plant-Based Salad

Start with greens: Spinach 0.86 grams/ cup and only 7 calories, Romaine 0.58 grams/cup, Kale 3 grams/cup.

How To Build A Protein Rich Plant-Based Salad

Add Beans: Lentils 18 grams/ cup, Black beans 15 grams/cup, Chickpeas 12 grams/ cup, Pinto beans 15 grams/ cup, Lima beans 11 grams/cup, Green peas 8 grams/ cup.

How To Build A Protein Rich Plant-Based Salad

Dressing: Sabra Classic Hummus dip 2 grams/ serving, Annie’s Goddess Dressing 1 gram/serving, Bolthouse Farms Chunky Blue Cheese Dressing 2 grams/serving, 4 Healthy Homemade Salad Dressings.

How To Build A Protein Rich Plant-Based Salad

Vegetables: Mushrooms 3 grams/cup, Broccoli 3 grams/cup, Avocado 10 grams/each, Cauliflower 2 grams/cup, Asparagus 2 grams/cup, 1 Medium Tomato/ 1 gram, Edamame 20 grams/cup, Peas 8 grams/cup, Asparagus 4 grams/cup.

How To Build A Protein Rich Plant-Based Salad

Nuts & Seeds: Peanuts 7 grams/ounce, Pumpkin 9 grams/ounce, Almond 6 grams/ounce, Pistachio 5 grams/ounce, Cashew 5 grams/ounce, Chia seeds 4 grams/ ounce, Sesame seeds 5 grams/ounce.

How To Build A Protein Rich Plant-Based Salad

Grains: Quinoa 8 grams/cup, Brown rice 7 grams/cup, Bulgur 6 grams/ cup, Amarath 12 grams/cup.

How To Build A Protein Rich Plant-Based Salad.

Tempeh & Tofu: Tempeh 31 grams/cup, Tofu 20 grams/cup.

Here Are Over 50 Protein Rich Salad Combinations:

  1. 50 Vegan High Protein Salads
  2. Superfood Salad (18 grams of protein)
  3. 18 High Protein Plant Based Salads
  4. High Protein Vegan Meal Prep
  5. High Protein Edamame Mango Salad
  6. Guacamole Chickpea Salad
  7. Buffalo Chickpea Salad
  8. High Protein Vegan Salad
  9. Vegan Cobb Salad
  10. Easy Vegan Burrito Bowl

I hope you can try some of these delicious plant-based salads!!!

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